This is what Tiff Hall wants you to know about stress and weight gain

The link? It’s real. But there are ways you can combat your stress hormones from going through the roof – and these are some of them.

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It’s been a hard day. The photocopier is busted at work, you spilled lunch all over your favourite top and you’ve been walking around for 15 minutes looking for the glasses that are already perched on top of your head.

You get home and find yourself searching for the confectionery aisle in the back of the pantry or find yourself scoffing anything that isn’t bolted down as you hack away at your deadline. Perhaps it seems easier to just smash a few cookies before you start your next lot of never ending things to do. Don’t worry – you’re not alone. Even just the word STRESS alone can bring your hands to your head ready to rip your hair out.

But I’ll let you in on something I’ve learnt over the years – stress is going to happen. It’s part of life, but something that is 100% manageable with the right techniques.

During those horrible moments of stress, a hormone is released that gets you ready to ‘fight or flight.’ At the same time as this adrenalin surge, your body also receives an injection of cortisol, demanding your bod replaces that adrenaline, which makes you hungry. Few of us reach for a smart snack in that situation, craving sweet, salty, high fat foods as they stimulate the brain and trick us into releasing pleasure chemicals that reduce tension. Being soothed by food can be addictive so you start relating feeling anxious to thinking fatty foods will solve it. (It won’t.)

Chronic stress can cause aches, digestive issues, weight gain, fatigue and insomnia. Our bodies can’t tell the difference between deadline stress, fights with your partner or a surprise bear attack. Our stress responses can be triggered no matter if the danger is at a level 1 or 100.

And these, I’ve found, are practical ways to combat stress…

1. Think more like the tortoise and less like the hare

Slow and steady wins the race. We think that our multi-tasking is the be all and end all, but in fact, it’s actually contributing to our stress levels. When we switch between tasks, it takes longer to re-focus our attention to what we’re doing. Bring back mono-tasking! Turn off your notifications, put your phone away and just focus on the one thing. When you split your attention you have to work even harder just to keep your mind on the task at hand. By having a single focus, you will find you are able to concentrate better.

2. BREATHE!

This is in capitals for a reason. It’s important to take some time out of your day to take full, deep breaths, release and feel your body relax.

Introducing daily meditation into your routine allows you to tune into your body and research supports its positive physical and emotional benefits, including reducing stress, anxiety and depression.

Deep diaphragmatic breathing (belly breathing) activates the parasympathetic nervous system and induces the relaxation response in your body which is a counter to the stress response.

Everyone’s release of stress is different! It’s a case of finding what best works for you and is a case of mind over matter (in fact, mindfulness can be your best weapon!).

3. Become your biggest groupie

We are our own worst enemies, and sometimes our positive self-talk can spiral into a distress-based self-talk. Telling yourself “you’ll never get it done, it’s too much”, can cause stress in your body. By swapping the negative thoughts for a more positive and optimistic mindset, you are encouraging positive things to happen. Instead of saying “it’s too much”, try “this too shall pass. It will be okay.” You might like to try repeating a favourite self-love mantra: “I am enough. I do enough. I have enough”.

4. Create a Not Do List

We all have a to do list that stares us in the face as more tasks appear. But not it’s time to make a Not Do List and pop all of the “urgent but not urgent urgent tasks” on there. Be realistic and look at your commitments and responsibilities and move anything that is creating unwarranted onto your new NOT Do list. Now make yourself a cuppa, your list is already getting lighter and more manageable.

5. Live and breathe positivity

Try around surround yourself with as much positive talk as you can. Social hostility is one of the major causes of stress, things from having an argument with your spouse, to having a fight with a friend of colleague or even just a bout of road rage. Do what you can to rid your life of toxic relationships and embrace the positive connections you have with the people who support you. Make time to be with your people or fur babies and don’t ever be afraid to reach out and ask for help.

Last but not least…

Stress affects us all in different ways and it’s important that as stress fills up your steam pot, that you are able to harness healthy coping strategies to release that overflow. My program TIFFXO incorporates some amazing mindfulness aspects each week – it’s not just a physical fitness-based program as it's impossible to have a healthy body without a healthy mind. Led by our fantastic resident clinical and coaching psychologist Cass Dunn, I have ensured that all of you are able to learn the best ways to diminish those moments of stress and feeling overwhelmed.

If you or someone you know needs help, call Lifeline on 131 114, Beyondblue on 1300 22 4636 or Kids Helpline on 1800 55 1800. In an emergency, call 000. For a correct treatment plan, book an appointment with your GP.